WOD DEL GIORNO
11/10/2024
Warm up
100 jumpng jacks
Then
Activation and mobilty
Strenght
Pulse back squat
10/8/6/8/10
From 50% up to max
Rest 1 min
Wod: THE CALISTI’S – HB FRANCESCO E SIMONE!
69 thrusters empty bar
50 box Jump
50 over bar
69 step ups
WOD DEL GIORNO
10/10/2024
Warm up : 2 min machine + 10 bp
S Warm up 3 rnds
5 GTOH
5 SCAPOLE PULL UP
5 swing
Yoga BB routine
Wod: HB coach Guido!
for time – Team2
94 cal Row split
6 ROUNDS
10 Push press 40/25
10 T2B.
94 Cal Row split
6 ROUNDS
10 Push jerk 40/25
10 pull ups
Then 47 clean and jerk
WOD DEL GIORNO
09/10/2024
Warm up 2 Min machine then
Yoga bb routine
Strenght
Sumo deadlift
10x 4 vuol max load from 60% dl – up to max
Rest 90″
Wod
The dark knight
27 db clean and jerk
3 rounds of Cindy
21 db cnj
2 rounds of Cindy
18 db clean and jerk
1 rounds of cindy
Use 2 db or 2 kb
WOD DEL GIORNO
08/10/2024
Warm up:
100 j jacks
20 down and up
50 j jacks
10 down and up
Lower Body Strenght:
4 rounds of
Single leg deadlift 7+7 db/kb
7+7 Single leg hip thrust db/kb
14 Stiff legs good morning 1xdb/kb
Rest 1′ btw SETS
Wod: HB lets!!
“Armageddon”
Team of 3
15 Min window
Max MT row partner A
While b and c perform
8 syncro squat
25 box step UPS split
7 gtoh plate syncro
Change as need
WOD DEL GIORNO
07/10/2024
Warm up
Junkyard dog
Yoga bb routine
Strenght
Box back squat
10x 3
60% up to max
Rest 90″
Wod
Roma firestorm Revenge
Qualificati wod
In a 12 Min Window
From 1 to 10
T2b
Burpees
Then find 1 RM clean any style
WOD DEL GIORNO
04/10/2024
Wg: animal walks
Ws: hollow on bar 20″
Arch on bar 20″
Swing 10
3 rnds
Skill review: toes to bar
Skill practice 10′
Wod:
Min 1: 9 Devil Press One arm
Min 2: 15 thruster One arm db
Min3: 21 du/ 42 su
12′ Total
WOD DEL GIORNO
03/10/2024
Wg: 50 jumpin jacks + 25 down and up
Ws: barbell routine
Strenght: barbell complex
1 Power snatch
1 hang squat snatch
1 ohsquat
Wod: Amrap 9′ ladder + 2
10 air squat
6 box Jump over
10 v-ups
Rest 2′
20 burpees pull up for time
WOD DEL GIORNO
02/10/2024
Wg: 2′ machine or 1 lap run
Ws: 10 Mountain climbers
10 squat Jump
10 jumpin jacks
3 rnds
Skill review: double under
10′ practice
Wod: HB Desiree + 29
Team of 2 for time
29 syncro dl
58 split t2bar
29 syncro front squat
58 split Cal machine
29 syncro push Press
58 split pull UPS
RX:40/25
WOD DEL GIORNO
01/10/2024
Wg: 15 inch worm
15 down and up
15 air squat
3 rnds
Ws: 10″ hollow hold
10 hollow rock
10″ plank
3 rnds
Strenght: 10″ top of ring dip hold
10″ bottom of ring dip hold
5+5 One arm ring row
10″ ring row hold
90″ rest x 4 SETS
Wod : E3mom x 12′
9 hang alt db snatch
15 burpees over db
21 oh lunges One arm